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Chapter 17: Program Design for Resistance Training Flashcards

1
Q

what are the 7 program design variables?

A

needs analysis
exercise selection
frequency
exercise order
load and repetitions
volume
rest periods

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2
Q

what three principles should be incorporated in resistance training programs for athletic populations?

A

specificity
overload
progression

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3
Q

athletes training in a specific manner to produce a specific adaptation or training outcome

A

specificity

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4
Q

how can specificity be incorporated into a resistance training program for athletes?

A

specific muscles, movement patters, muscle actions, and energy systems involved in the sport

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5
Q

what does the SAID principle stand for?

A

specific adaptation to imposed demands

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6
Q

principle that states the type of demand placed on the body dictates the type of adaptation that will occur

A

SAID principle

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7
Q

training at a greater intensity than the athlete is accustomed to

A

overload

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8
Q

what are some ways to overload?

A

increase loads or reps
add exercises
simple to complex
decrease rest periods
add variables

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9
Q

training program intensity becomes progressively greater to continue producing higher levels of performance

A

progression

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10
Q

two stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete

A

needs analysis

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11
Q

athletic programs should be periodized to move from _______ to _______

A

general to specific

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12
Q

what are the 4 variables of a physiological analysis?

A

strength
power
hypertrophy
muscular endurance

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13
Q

what two things does a needs analysis assess?

A

the athlete and their sport

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14
Q

current condition or level of preparedness of the athlete

A

training status

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15
Q

what is determined after the needs analysis is complete?

A

the athlete’s specific needs for their sport and the primary goal for their specific training program

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16
Q

how many training goals should an athlete focus on per season?

A

one

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17
Q

what are core exercises?

A

multijoint exercises that recruit large muscle group(s) and have direct application to the sport of the athlete

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18
Q

what are assistance exercises?

A

single joint exercises that recruit smaller muscle areas and are considered less important to improving sport performance

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19
Q

why are assistance exercises commonly used for injury prevention and rehab?

A

because they isolate a specific muscle or muscle group

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20
Q

exercises that load the spine directly or indirectly, requiring muscular stabilization of posture during performance of the lifting movement

A

structural exercises

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21
Q

a structural exercises that is performed very quickly or explosively

A

power exercise

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22
Q

true or false: muscle balance includes equal strength

A

false

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23
Q

what are recovery exercises?

A

exercises that do not place high stress on muscular and nervous systems in order to promote movement and restoration

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24
Q

number of training sessions completed in a given period of time

A

training frequency

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25
what is the general recommendation for training frequency for athletes to allow sufficient recovery between sessions?
3x/week
26
what is the general recommendation for rest days between strength days?
0-2 rest days (no more than 3)
27
how many sessions per week is recommended for an athlete that has a beginner training status?
2-3
28
how many sessions per week is recommended for an athlete that has a intermediate training status?
3-4
29
how many sessions per week is recommended for an athlete that has a advanced training status?
4-7
30
how many sessions per week is recommended for an athlete during the off season?
4-6
31
how many sessions per week is recommended for an athlete during the pre season?
3-4
32
how many sessions per week is recommended for an athlete when in season?
1-3
33
how many sessions per week is recommended for an athlete during the post season?
0-3 (active rest)
34
max to near max loads will require _____ recovery times
longer
35
heavy upper body training may require _____ recovery than heavy lower body training
less
36
single joint exercise are _____ taxing than multi joint exercises
less
37
sequence of resistance exercises performed during one training session
exercise order
38
what is the most common exercise order?
power > core lifts > assistance lifts
39
what is circuit training?
performing the exercises with minimal rest periods
40
with exercise order, why do power lifts need to be performed first?
power lifts require the highest level of skill/concentration and most affected by fatigue
41
what are two ways to "alternate" exercise order?
upper body/lower body push/pull
42
two exercises performed in an alternating fashion that stresses opposing muscles or muscle areas
superset
43
sequentially performing two different exercises for the same muscle group
compound set
44
compound sets are generally performed for what training goal?
muscle hypertrophy/fatigue
45
amount of weight assigned to an exercise set
load
46
what is often characterized as the most critical aspect of a resistance training program?
load
47
force x displacement =
mechanical work
48
what is the volume-load?
total work done
49
what is the repetition-volume?
volume of each rep
50
volume load / rep volume =
average weight lifted per rep per workout session
51
reps and loads are ________ related, meaning when one goes up the other has to go down
inversely
52
what is the goal rep method?
matching the RM testing to the rep range that will be trained in the training program
53
power exercises should be limited to ___RM or less for RM testing
5 reps or less
54
how much weight should be added to the bar when performing upper body 1RM testing?
10-20 pounds or 5-10%
55
how much weight should be added to the bar when performing lower body 1RM testing?
30-40 pounds or 10-20%
56
to increase strength, the athlete needs to handle loads of at least ____% of the 1RM for up to ___ reps/set
85% 6 reps/set
57
what is the recommended sets, reps, and load (%1RM) to train strength?
2-6 sets of 6 reps or less at 85%+ load
58
what is the recommended sets, reps, and load (%1RM) to train single effort power?
3-5 sets of 1-2 reps at 80-90% load
59
what is the recommended sets, reps, and load (%1RM) to train multiple effort power?
3-5 sets of 3-5 reps at 75-85% load
60
what is the recommended sets, reps, and load (%1RM) to train for hypertrophy?
3-6 sets of 6-12 reps at 67-85% load
61
what is the recommended sets, reps, and load (%1RM) to train for muscular endurance?
2-3 sets of 12+ reps at 67% or less load
62
true or false: certain RM emphasize a specific outcome but training benefits are blended at any given RM
true
63
what load percentage has been shown to create peak power?
0-30%
64
________ power is achieved with moderate loads and intermediate velocities
maximal
65
what is the 2-for-2 rule?
if the athlete can perform two or more reps over the rep goal in the last set in two consecutive workouts, weight should be added to that exercise next session
66
total amount of weight lifted in a training session
volume
67
what is the estimated load increase for a weaker athlete training upper body?
2.5-5 pounds
68
what is the estimated load increase for a weaker athlete training lower body?
5-10 pounds
69
what is the estimated load increase for a stronger athlete training upper body?
5-10+ pounds
70
what is the estimated load increase for a weaker athlete training lower body?
10-15+ pounds
71
what is the rule of thumb for quantity of load increases for heavier and lighter lifts?
greater load increases for heavier lifts smaller load increases for lighter lifts
72
what is the relative load increase percentage range that can be used instead of the absolute values?
2.5-10%
73
what is the rep-volume?
reps per workout
74
volume-load =
(sets x reps) x load
75
volume load x concentric displacement =
concentric work
76
higher volumes are necessary for further gains in _______, especially for intermediate and advanced resistance trained athletes
strength
77
how long should the rest period be between sets of strength training?
2-5 minutes
78
how long should the rest period be between sets of power training (single and multiple effort events)?
2-5 minutes
79
how long should the rest period be between sets of hypertrophy training?
30 seconds to 1.5 minutes
80
how long should the rest period be between sets of strength training?
30 seconds or less
81
what is the resistance training goal for an athlete during the off season?
hypertrophy and muscular endurance initially then strength/power later on
82
what is the resistance training goal for an athlete during the pre season?
sport specific movements (strength, power, or muscular endurance depending on the sport)
83
what is the resistance training goal for an athlete when in season?
maintenance of preseason training goal
84
what is the resistance training goal for an athlete during the post season?
varies (possibly active recovery)
85
how much sport practice vs resistance training is done in the off season?
low sport practice high resistance training
86
how much sport practice vs resistance training is done in the pre season?
equal amounts
87
how much sport practice vs resistance training when in season?
high sport practice low resistance training
88
how much sport practice vs resistance training is done in the post season?
varies for both
89
muscular hypertrophy is associated with _____ training volumes and performing __ or more exercises per muscle group
higher, 3 or more
90
muscular endurance is associated with _____ training volumes and performance of ___ or more reps per set and fewer sets
lighter, 12 or more
91
when testing a preseason athlete’s front squat with 80% 1RM, approximately how many repetitions would you expect the athlete to perform?
8 reps
92
what is the most appropriate intensity to assign an athlete performing 3 sets of 6 repetitions of trap bar deadlift in the middle of a basic strength block of training?
82% 1RM (hypertrophy)
93
number of repetitions allowed for 100% 1RM
1
94
number of repetitions allowed for 95% 1RM
2
95
number of repetitions allowed for 93% 1RM
3
96
number of repetitions allowed for 90% 1RM
4
97
number of repetitions allowed for 87% 1RM
5
98
number of repetitions allowed for 85% 1RM
6
99
number of repetitions allowed for 83% 1RM
7
100
number of repetitions allowed for 80% 1RM
8
101
number of repetitions allowed for 77% 1RM
9
102
number of repetitions allowed for 75% 1RM
10
103
number of repetitions allowed for 70% 1RM
11
104
number of repetitions allowed for 67% 1RM
12
105
number of repetitions allowed for 65% 1RM
15

CSCS (24 decks)

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